在训练中出现爆发性动作的想法历来只在运动员、高强度项目或集体锻炼时才会出现。
如果我们告诉你，每个人都有某种形式的“力量”或“plyometric”呢?
在本集“随机健身”，NASM大师教练温迪·巴茨和肯·米勒概述了所有爆炸性运动的细节，可以帮助你的锻炼进入下一个阶段。
发言稿：
温迪·巴茨：
大家好，欢迎来到《随机契合》节目。我叫温迪·巴茨，今天和我在一起的是我的朋友，同事，高级讲师，地区高级讲师肯·米勒。你今天好吗?
大家好，欢迎来到《随机契合》节目。我叫温迪·巴茨，今天和我在一起的是我的朋友，同事，高级讲师，地区高级讲师肯·米勒。你今天好吗?
Ken Miller：
我很好，温迪，你怎么样？好的。极好的。你听，你听，好玩，有趣，好玩的我一周的一部分。我喜欢做这些。
温迪·巴茨：
所以，今天我们有一个非常有趣的话题，我们在谈论我得到了力量。所以我们要讨论的是力量训练。bob官方app
Ken Miller：
是的，我说，你知道，我喜欢这个的一点是它有很多应用。很多人都没有意识到这一点。所以，当你有你的健身爱好者，谁在使用有氧运动谁在使用特定的器械，你知道，你坐式胸压，坐式排，甚至，你知道，举重和哑铃。你很少看到有人需要快速移动和正确跳跃除非他们有私人教练。私人教练有时会被认为是虐待狂，或者只是想让你比自己锻炼时出汗更快。但从日常的角度来看，快速行动是非常重要的。特别是当我们经历衰老过程时，我们必须能够快速移动并控制速度。
Ken Miller：
是的，我说，你知道，我喜欢这个的一点是它有很多应用。很多人都没有意识到这一点。所以，当你有你的健身爱好者，谁在使用有氧运动谁在使用特定的器械，你知道，你坐式胸压，坐式排，甚至，你知道，举重和哑铃。你很少看到有人需要快速移动和正确跳跃除非他们有私人教练。私人教练有时会被认为是虐待狂，或者只是想让你比自己锻炼时出汗更快。但从日常的角度来看，快速行动是非常重要的。特别是当我们经历衰老过程时，我们必须能够快速移动并控制速度。
温迪·巴茨：
我认为，你知道，我们谈论这个是为了挖掘锻炼的一个组成部分，有时是不存在的。所以我想我们会继续深入研究看看它的价值，以及如何在日常锻炼中运用力量增强法?
Ken Miller：
是的，我知道，我们之前谈过这个。但记住，你只有在稳定的时候才会强大，你只有在强大和稳定的时候才会强大。所以有一些关于确保当你的训练,你明显进展,有一天,你不醒来,说你知道吗,我要去做力量训练,我只是想去把一堆东西,你知道,靠墙用像地中海球和东西,或者我将举起沉重的。然而，有一些东西说，举起重物移动得更快。就像你说的，我想我试着向我的客户描述的一种方式是你需要训练生活的速度。但你也想在控制之下训练。所以你能做并不意味着你应该做。然而，在那个时候，我们希望能够让人们反应更快，行动更快。你知道，特别是如果你和职业运动员合作，拥有权力是非常重要的，因为这是他们的职业需要，我们想让他们保持健康。但是你知道，后退几步，然后往上爬，你知道，这真的很重要，而且它最终会让他们跑得更快，移动得更快，变得更有力量。 And everything that they're doing when they have a good foundation of stabilization, strength, and then the power. Right. And one of the one of the things that I that kind of sticks out in my mind, is when I first started off in fitness, and I was working out at I was working in San Diego at a at a health club. And I remember a one of those sit and be fit silver sneaker, you know, balance or fall prevention programs. And I think about that, and that's almost 30 years ago now, to where you know, what did they do, they had chairs in front of them, they were supported, or they were sitting down and they were lifting but now when you think about the application of power, especially with our with our older clients, they need to move fast, right? And I'm bringing this up because when when does power, when should power training start right? for the for the purpose of fall prevention, it needs to start when we're young, right. And when we're younger, it comes in the form of play, playing Chase and tag and dodgeball and all of those other things, we have to move quickly. But you know, being a sedentary society as we are here, you know, you're sitting behind the computer, we lose all of that, and then we lose our ability to recruit the nervous system quickly. And then unfortunately has a an end effect to where, you know, as we get older, we lose the ability to move fast and when you lose the ability to react and move quickly. And as you said when they move at the speed of life, right? That's where things can can get a little hairy for us as we as we get older because it's one thing to know that you're falling and that's where balance comes into play. But do you have the power and the speed to be able to lift that leg and place it where you need it to be placed for you to not fall? So I approached this
温迪·巴茨：
力量训练或力量训练的组成部分，以及反应性工作，你bob官方app知道，所有的术语，你知道，我们如何教授，你知道，速度训练，你知道的更多，更多的是作为生活的必需品，特别是随着我们变老，这不仅仅是做好事和出汗，你知道，在健身房做性感的事，但归根结底，这关系到我们能否快速行动，保护自己，防止摔倒。对于你来说，权力有很多不同的定义。所以当你增加速度，增加力，很明显，你会增加力量。如果你增加其中的一个，它实际上会，你知道，翻转并增加两者。所以还是增加你的力量吧。因此，说到你的观点，你知道，有节奏，或者说反应式，更多的是重复性动作，就像你说的，华丽的步法，然后当你看着你的奥运会举重时，你就有了力量。你在看，你知道，这样做，然后马上做一个超集或者一些通过模仿同样的动作模式来增加你力量的东西。所以，如果我们真的更关注于长跑，比如蹲跳，知道如何落地是非常重要的。所以我知道我的客户，我知道我们教授的NASM，你知道，方法论和哲学，如果你不是真的在反应，或者你脚的反应部分，或者你脚的正确位置着陆，你实际上是在增加，你知道，你背上所有的行话，比如，有多少次你从某物上跳下来，你觉得那个刺，那个手指不是个好东西。所以，我的意思是，我认为真正关注和理解着陆机制会帮助人们，但这是我们认为理所当然的事情，因为我们只是跳进去，然后我们甚至不去想它。然而，如果你用脚的反应部分着地，然后你跳进去，你就可以最大化你能承受的力量，你知道，然后产生的力量，你就能跳得更高，移动得更快，这对你的脊柱有长期的好处。
温迪·巴茨：
力量训练或力量训练的组成部分，以及反应性工作，你bob官方app知道，所有的术语，你知道，我们如何教授，你知道，速度训练，你知道的更多，更多的是作为生活的必需品，特别是随着我们变老，这不仅仅是做好事和出汗，你知道，在健身房做性感的事，但归根结底，这关系到我们能否快速行动，保护自己，防止摔倒。对于你来说，权力有很多不同的定义。所以当你增加速度，增加力，很明显，你会增加力量。如果你增加其中的一个，它实际上会，你知道，翻转并增加两者。所以还是增加你的力量吧。因此，说到你的观点，你知道，有节奏，或者说反应式，更多的是重复性动作，就像你说的，华丽的步法，然后当你看着你的奥运会举重时，你就有了力量。你在看，你知道，这样做，然后马上做一个超集或者一些通过模仿同样的动作模式来增加你力量的东西。所以，如果我们真的更关注于长跑，比如蹲跳，知道如何落地是非常重要的。所以我知道我的客户，我知道我们教授的NASM，你知道，方法论和哲学，如果你不是真的在反应，或者你脚的反应部分，或者你脚的正确位置着陆，你实际上是在增加，你知道，你背上所有的行话，比如，有多少次你从某物上跳下来，你觉得那个刺，那个手指不是个好东西。所以，我的意思是，我认为真正关注和理解着陆机制会帮助人们，但这是我们认为理所当然的事情，因为我们只是跳进去，然后我们甚至不去想它。然而，如果你用脚的反应部分着地，然后你跳进去，你就可以最大化你能承受的力量，你知道，然后产生的力量，你就能跳得更高，移动得更快，这对你的脊柱有长期的好处。
Ken Miller：
正确的。很多人不明白这一点。我的意思是，我们在谈论，你知道，我们不能谈论权力和对权力的需求。我之前提到过预防跌倒。但是当谈到受伤时，很多人没有意识到当谈到前交叉韧带撕裂或前交叉韧带受伤时，很多都是没有能力。温迪，你说的是没有能力减速或刹车。你知道，这个社会很大程度上是关于一个大引擎的。但我们很多人都失去了对费德勒的关注，或者我从来没有被教导过有好的休息的价值。我在研讨会上做过类比，对吧?如果你要改装你的大众臭虫，无意冒犯大众臭虫，如果你要装上法拉利引擎和法拉利刹车，你会先装什么?首先是刹车，因为如果你不能让车停下来，那么强大的引擎对你没有任何好处。
温迪·巴茨：
正确的。这就是受伤的原因，我们无法控制，不能减速，不能在停车时保持关节处于良好的位置，因为那时我们的关节承受的力最大。当再次提到前交叉韧带问题或前交叉韧带损伤的例子时，这是因为我们在旋转的同时试图停下来并转身。然后，当很多压力通过膝盖的时候。因此，拥有着陆的能力，并教导和学习客户如何控制着陆，将是您的飞行测量或反应性工作培训中最重要的部分，尤其是在您的动力课程开始时。那么，ACL的反应是什么呢。我的意思是，如果你，你知道，我们大多数人都在电视上看过体育节目，不幸的是，你知道，我将以篮球为例。你会看到有人，他们会做一个分离，他们上去，他们做一个简单的上篮，他们的土地错误。他们就这样撕破了前交叉韧带，对我来说就是这样，如果你进行了适当的训练，你真的专注于力量、落地和正确的运动模式，你就可以避免这种情况。然而，这有点不同。比如说，如果你有一个足球运动员，而你有一个巨大的边裁，他来了，把膝盖拿出来，这是不可预测的。你知道，就像你无法控制他们所说的接触性伤害和非接触性伤害，这意味着你是自己造成的。所以你知道，看看你的观点，你知道，这次着陆和保持自己快乐的方法，避免这些类型的伤害。它是，它在思考我们正在谈论的，我知道我提到了脚的反应部分，如果你是一个视觉的人，我是，如果你想到你的网球鞋，你拿着你的网球鞋弯曲它，你会注意到鞋子的正常弯曲度与你脚上的球的形状是一样的。然而，从技术上讲，你的脚的反应部分在你的脚球后面一点，但在足弓前面bob官方app，所以这是一条非常小的细线，理想情况下，你应该在那里着陆，以便能够吸收这些类型的力并产生更大的力。
Ken Miller：
另外，我的意思是，如果你和职业运动员一起工作，你要做的事情，特别是如果他们是篮球运动员，或者他们要进行组合，当他们看他们的垂直跳跃时，这是很重要的。所以如果你是一个教练,你正在使用的专业运动员,或者你与别人合作的,你知道的,大学,甚至如果你是球员自己,试图更好的垂直,学习如何土地因为事情是这样的,如果你能土地和吸收力,然后产生力量,你需要的数量,你会跳得更高，这将是一个更大的合同，或可能的奖学金。对此有很多话要说。让我问你一个问题，我真的很好奇，你知道，你知道，我了解你的背景，你有很强的背景，和高水平的运动员合作过。我来问你，如果你和一个在联盟待了五年多的人一起工作，而他们却能在睡梦中随心所欲地扣篮?你是怎么找到男人的?你要怎么和你说话的人在一起?了吗?你知道，我没有，我没有跳的问题? Right? How do you kind of I don't want to say take them down a notch. But how do you say, Hey, listen,
温迪·巴茨：
我正在看你的蹲坐，你的膝盖就在整个地方，对吧？你怎么得到一个可以跳出健身房的人？让他们了解，嘿，在你面前，我们努力让你跳得高于那个？对吧?我们需要让您实际执行这种方式。那么谈话怎么样？因为我知道我对客户的说法，但我真的很好奇你如何让曾经在这里努力的人，但你必须说，让我们开始在这里开始。你知道是什么，不幸的是，因为你知道，我是一个女性，当我得到其中一些时，我不是很高的，就像七个页脚一样，可以这样做。还有中心，这就是他们所做的就是他们不忍受，很容易就可以把握他们的手在篮子里。而且你知道，它是何时见到我，我们必须有一个理解，就像我想更好的职业生涯一样，我试图通过让你保持健康来增加职业生涯的长寿。 And so you know, for example, I always ask them like, okay, when you squat, and you're going to do a squat jump. So like, basically, I'm just going to have you almost like you're going to show me how you would touch the rim. And what what is it that you're trying to do. And they'll say, Oh, I go into a squat. And then I jumped straight up. And I do this. And so they show me an example. And so if I notice that their feet go out, their knees come in, and they're telling me that it should be this way. However, they're showing me something different than I'm like, Okay, that sounds great. Ideally, as we've talked about, you want to keep your feet straight, we want our knees to stay in line with our toes. So we're not putting excess pressure on the inside of your knee, which could lead to ACL issues, issues. And so that's what you're telling me, right? And they usually say yes. And so I'm like, perfect. And then I put them in front of a mirror. And I have them do the exact same thing. So I have them watch for themselves what they're doing. So therefore, I let them know, hey, do you see when you go down, your knees come in? And they'll say yes, I'm like you see it, your feet kind of come out? Well, if I squat it, and I'll demo like a really bad squat with my feet out my knees coming in? Do you see how this could lead to long term injuries if we don't fix this? And so they're like, Oh, yeah, I never knew that I did that. Because remember, our body is going to do the, the path of least resistance. So therefore, we want to make sure that you know what they think they're doing. And what they're actually doing are usually two different things. And so I think just making them aware and letting them know that you're there to support them and fix them, which is why they hired you in the first place. I think that's going to be super, super critical. Because we want to increase their power production, we want to decrease the chances of injury, we want to make sure that they're moving well to perform at a high level. So I don't know if you do anything different. But that's what I do.
Ken Miller：
这就是这真的很好。因为我我总是我总是对的，你知道它是什么，你知道你是怎么处理这些情况，你有别人谁在做10次好奇，大多数人能做到的，但后来正中下怀，我不牛逼想说让他们在检查，而只是一种他们得到的地方，他们需要回退的。让我们建立这个第一次这样，当你真正做到这一点接下来的时间，你是你会更快，你要在这个例子中跳得更高。
但是，我的意思是，我的情况更多的是在高中工作。不幸的是，现在和初中生一起工作，因为你知道怎么做
你知道，有些运动关闭，孩子们没有保持活跃。当然，坐在他们的屁股，他们的臀部得到逐步减弱，他们得到了解除条件。然后，你有什么，或我所看到的是他们试图拿起他们离开的地方。嗯，你不能这样做，与上年间断过活动无论活动是什么。所以我平时看到的其实更糟糕的是，我会说差，但我更经常看到它他们在比我已经习惯了得到一个较低的水平在哪里。但让他们我的意思是，我的，我的制高点是更沿的线条，
你不是在做Plyometrics，你不是，你现在不这样做。所以让我们在右脚上开始，同时你还在学习你的身体。虽然你还在学习锻炼，但你正在学习如何不仅仅是为了你的运动而塑造。但是，当你离开你的青少年并进入你的20多岁时进入你的30多岁，这些是我希望你走开的一些概念，特别是在速度下控制你的身体。而你知道，你带着脚的镜头伸出膝盖进来的例子，也许你有点倾向于前面。如果我们能够最小化或控制现在在芽中扼杀，那么你知道，你就会像你前进的那样能够更好的位置，而不是学习你可能会从队友那里接受的坏习惯从你的教练那里说，或者也许你的教练没有教学的东西。关于计划的权利，因为我的意思是，如果你认为Plyometrics和反应工作，它可以快速练习，锥钻速度梯子，或某种模式，他们不学习如何控制他们的脚踝他们的膝盖和臀部。
温迪·巴茨：
我正在看你的蹲坐，你的膝盖就在整个地方，对吧？你怎么得到一个可以跳出健身房的人？让他们了解，嘿，在你面前，我们努力让你跳得高于那个？对吧?我们需要让您实际执行这种方式。那么谈话怎么样？因为我知道我对客户的说法，但我真的很好奇你如何让曾经在这里努力的人，但你必须说，让我们开始在这里开始。你知道是什么，不幸的是，因为你知道，我是一个女性，当我得到其中一些时，我不是很高的，就像七个页脚一样，可以这样做。还有中心，这就是他们所做的就是他们不忍受，很容易就可以把握他们的手在篮子里。而且你知道，它是何时见到我，我们必须有一个理解，就像我想更好的职业生涯一样，我试图通过让你保持健康来增加职业生涯的长寿。 And so you know, for example, I always ask them like, okay, when you squat, and you're going to do a squat jump. So like, basically, I'm just going to have you almost like you're going to show me how you would touch the rim. And what what is it that you're trying to do. And they'll say, Oh, I go into a squat. And then I jumped straight up. And I do this. And so they show me an example. And so if I notice that their feet go out, their knees come in, and they're telling me that it should be this way. However, they're showing me something different than I'm like, Okay, that sounds great. Ideally, as we've talked about, you want to keep your feet straight, we want our knees to stay in line with our toes. So we're not putting excess pressure on the inside of your knee, which could lead to ACL issues, issues. And so that's what you're telling me, right? And they usually say yes. And so I'm like, perfect. And then I put them in front of a mirror. And I have them do the exact same thing. So I have them watch for themselves what they're doing. So therefore, I let them know, hey, do you see when you go down, your knees come in? And they'll say yes, I'm like you see it, your feet kind of come out? Well, if I squat it, and I'll demo like a really bad squat with my feet out my knees coming in? Do you see how this could lead to long term injuries if we don't fix this? And so they're like, Oh, yeah, I never knew that I did that. Because remember, our body is going to do the, the path of least resistance. So therefore, we want to make sure that you know what they think they're doing. And what they're actually doing are usually two different things. And so I think just making them aware and letting them know that you're there to support them and fix them, which is why they hired you in the first place. I think that's going to be super, super critical. Because we want to increase their power production, we want to decrease the chances of injury, we want to make sure that they're moving well to perform at a high level. So I don't know if you do anything different. But that's what I do.
Ken Miller：
这就是这真的很好。因为我我总是我总是对的，你知道它是什么，你知道你是怎么处理这些情况，你有别人谁在做10次好奇，大多数人能做到的，但后来正中下怀，我不牛逼想说让他们在检查，而只是一种他们得到的地方，他们需要回退的。让我们建立这个第一次这样，当你真正做到这一点接下来的时间，你是你会更快，你要在这个例子中跳得更高。
但是，我的意思是，我的情况更多的是在高中工作。不幸的是，现在和初中生一起工作，因为你知道怎么做
你知道，有些运动关闭，孩子们没有保持活跃。当然，坐在他们的屁股，他们的臀部得到逐步减弱，他们得到了解除条件。然后，你有什么，或我所看到的是他们试图拿起他们离开的地方。嗯，你不能这样做，与上年间断过活动无论活动是什么。所以我平时看到的其实更糟糕的是，我会说差，但我更经常看到它他们在比我已经习惯了得到一个较低的水平在哪里。但让他们我的意思是，我的，我的制高点是更沿的线条，
你不是在做Plyometrics，你不是，你现在不这样做。所以让我们在右脚上开始，同时你还在学习你的身体。虽然你还在学习锻炼，但你正在学习如何不仅仅是为了你的运动而塑造。但是，当你离开你的青少年并进入你的20多岁时进入你的30多岁，这些是我希望你走开的一些概念，特别是在速度下控制你的身体。而你知道，你带着脚的镜头伸出膝盖进来的例子，也许你有点倾向于前面。如果我们能够最小化或控制现在在芽中扼杀，那么你知道，你就会像你前进的那样能够更好的位置，而不是学习你可能会从队友那里接受的坏习惯从你的教练那里说，或者也许你的教练没有教学的东西。关于计划的权利，因为我的意思是，如果你认为Plyometrics和反应工作，它可以快速练习，锥钻速度梯子，或某种模式，他们不学习如何控制他们的脚踝他们的膝盖和臀部。
温迪·巴茨：
正确的。所以，你知道，通过快速评估，让他们了解自己的身体，他们今天如何运作，他们明天需要如何运作，以便在2030年后更好地运作。速度训练是从未被提及bob官方app的事情之一。除非是关于体育的。但我们知道，每天人们需要的东西和运动员一样多，甚至更多。我是说，刚刚加入我们的人，我们是随机的。如果你愿意的话，我们讨论的是获得权力。我是温迪·巴茨，今天和我一起的是肯·米勒，我想你们能不能提出一个非常好的，非常重要的部分。就像我们说的，权力应该是老少皆宜的。所以我知道,你知道,这不是真正的人口老龄人口或高级培训更多的人口,如果你愿意,或积极老化的成年人,无论你想叫它,你知道,如果你有一个速度梯,你知道,你有别人的模式,这是一件好事, not only just for their body to move in different planes of motion, but also cognitively having to memorize patterns. You know, if you're working with people that, you know, have had some issues, you know, where now they're starting in the aging process to not pick up their feet. So scoot, teaching them to literally pick up their feet and move, all of these things are super important. And they actually are activities of daily living that is going to transfer, you know, transfer into what they're doing or what they're going to need for life. And so you know, again, I can talk all about, you know, basketball and careers and vertical jumps and what we've done, but at the end of the day does not matter the age of the individual, to our what we're trying to think stress on both of our points is you want to have really good alignment. You don't want the knees to cave in, you don't want the feet to go out and you want to maintain proper alignment and you're in your spine in relation to your shin when you go down into any kind of squat or any kind of like athletic position in order to best recruit the muscles to get you to explosively, move faster, whatever that pastor is for you. But I think in the very beginning, understanding that if you're going to teach someone how to properly land, you need to find exercises that will allow you to teach someone to land. So for example, a squat jump, if you go down into a squat position, you have them, you know, try to fully come out of hip flexion, which means their their spine will be straight up in the air when they jump, and then they land and absorb that landing. And even if their feet go out or you notice their knees caving in, then fix it, have them hold at the bottom and then repeat. And if their feet go out, knees, command, fix it, and then repeat and repeat. So you're retraining the brain how to start to move correctly by doing it over and over and over correctly. So your body can learn to reprogram the brain, you know, so think about like a computer system, you're reprogramming your system in order to start to execute things the right way, and then speed it up and then move faster.
Ken Miller：
正确的。当我们谈论权力时，特别是就像你在说和谈论活跃的老龄化人口一样，我再次拥有这个团队，我以前把它们带到了。你知道，在格雷格，吉姆和凸轮之间，这些家伙平均75岁，对吗？但他们仍然是他们，他们滑水，他们滑雪，他们，他们高尔夫，他们走路，他们仍然做所有的事情。当我第一次开始与他们合作时，我不知道现在八年前越来越多。现在我们是虚拟的，意味着普莱耳测量学。电力从来都不是其中的一部分。对，它永远不会是其中的一部分。所以，这是从稳定和首先控制自己的毕业。我记得你第一件事让梯子提出，我第一次带来梯子。 And they're conditioned to, you know, from what they've just seen, you know, how athletes chained to go through there as fast as you can. And that's what you want when it comes to these skills in these drills. But when I had them kind of do a little zigzag, they kind of put their two feet in to the ladder, and then when their foot comes out, to balance on hold, and that was one of the hardest things for them to do is just cut to kind of get that momentum, couple steps of momentum into one direction and then stick the landing right as gymnasts do. And that was the hard part. And part of it's not just keeping up right and not falling. That's the safety is always first and foremost. But it's watching how the hips are reacting and do their hips drop, do they lean forward, like in you know, we keep talking about the knees when it comes to landing mechanics. And that was just one way to kind of add a little lateral movement and translating from one direction to the next and stopping. And then the other direction and stopping and holding, and just controlling that deceleration. Because now I mean, hopefully again, you mentioned with your professional athletes having being durable during the season, even having a longer career now we're just talking about life, can you play longer, right? Can you play golf, until it's not time to play golf anymore, right, and can you still have a game that you can still brag about when it comes to speed and performance into the into the later So just to give a little different context to what that means to to learn how to slow down stop, because now you fire the glutes better. Your your basically your software, which is your nervous system, as you brought up is is matching the hardware, which is the body that you have to run the program. Right. So you have both software from the nervous cognitive standpoint as you as you mentioned, and now you have a stronger, stronger system of muscles connected, you know, the soft tissues are there, the integrity is there at the joints so that the body can do what the mind tells it to do when it wants to do it.
温迪·巴茨：
我认为这也很重要，我知道，我们谈了很多关于青年的话题，但是伙计们，我的意思是，当他们还小的时候，我们讨论过这个问题，比如不要让父母强迫他们做一些事情。但是我的意思是，我和我的儿子这样做，你知道，比如，我想让他有好的，你知道，好的速度，在他的臀部有好的旋转动作等等。我希望他还是个孩子我希望他能安全移动。但你开始学习力量，就像你在很小的时候就自然而然地说的。所以当你变老的时候，如果你年轻的时候从来没有这样做过，想要增加你的力量就很难了。我知道和一些职业高尔夫球手合作他们想让你的球杆头部速度变慢，当然他们想，谁不想呢。然而，从身体的角度来说，你可以做一些事情来保持你的核心，就像你说的，让你的关节对齐。然后尽你所能地击打它，让你知道你在教会你的身体如何产生能量。但是，如果你家里有孩子，你知道对他们来说秋千是安全的，让他们尽可能用力地挥杆，让他们尽可能快地移动，因为他们在很小的时候学习的那些活动将会继续伴随他们。只要你继续培养这些运动模式在你的衰老期和你的锻炼中。 So start easy teach power move, right. And, you know, and that's more for like rotational things or movement patterns and swinging you know, like a, you know, a tennis racquet, a golf club, whatever that is, but we're talking a lot about the foot, you know, the foot complex and the fancy drills and everything. That's, you know, that's something that again, you start moving in an like an environment that's not ideal. The amount of injuries that could happen throughout your entire body is I mean, it's unreal. And so when we you know, we're not talking about this and taking it lightly land correctly support your joints, because long term if you don't, you're gonna have too much wear and tear on things that you could have easily prevented just taking two steps back and learning how to land properly and looking at your at your movement patterns.
温迪·巴茨：
我认为这也很重要，我知道，我们谈了很多关于青年的话题，但是伙计们，我的意思是，当他们还小的时候，我们讨论过这个问题，比如不要让父母强迫他们做一些事情。但是我的意思是，我和我的儿子这样做，你知道，比如，我想让他有好的，你知道，好的速度，在他的臀部有好的旋转动作等等。我希望他还是个孩子我希望他能安全移动。但你开始学习力量，就像你在很小的时候就自然而然地说的。所以当你变老的时候，如果你年轻的时候从来没有这样做过，想要增加你的力量就很难了。我知道和一些职业高尔夫球手合作他们想让你的球杆头部速度变慢，当然他们想，谁不想呢。然而，从身体的角度来说，你可以做一些事情来保持你的核心，就像你说的，让你的关节对齐。然后尽你所能地击打它，让你知道你在教会你的身体如何产生能量。但是，如果你家里有孩子，你知道对他们来说秋千是安全的，让他们尽可能用力地挥杆，让他们尽可能快地移动，因为他们在很小的时候学习的那些活动将会继续伴随他们。只要你继续培养这些运动模式在你的衰老期和你的锻炼中。 So start easy teach power move, right. And, you know, and that's more for like rotational things or movement patterns and swinging you know, like a, you know, a tennis racquet, a golf club, whatever that is, but we're talking a lot about the foot, you know, the foot complex and the fancy drills and everything. That's, you know, that's something that again, you start moving in an like an environment that's not ideal. The amount of injuries that could happen throughout your entire body is I mean, it's unreal. And so when we you know, we're not talking about this and taking it lightly land correctly support your joints, because long term if you don't, you're gonna have too much wear and tear on things that you could have easily prevented just taking two steps back and learning how to land properly and looking at your at your movement patterns.
Ken Miller：
对吧?而且你知道，当你给我时，我喜欢它，让我打开我的孩子，因为我可以谈论我的孩子，只是因为你知道，我在我们喜欢之前把它带起来，我的女儿谁现在正在玩水球？是的，她必须扔球，我看到她扔了一个球。我很喜欢，哦，来吧，你必须比这更快地走一点。所以父母可以在我的头上说，对吗？所以现在我在想，好的，好吧，我们做了什么来加强，你知道，我们知道，有良好的核心力量，良好的肩膀稳定。因为，再次，我希望她玩水球，只要她感兴趣。她非常感兴趣。所以首先，我希望她玩得开心，享受它，学习这项运动。 And then then we can work on Okay, well, okay, throw that ball as hard as you can, as fast as you can. Because that way, we're teaching the nervous system to be powerful. And then for my son who's playing baseball, or he has a strong interest in baseball, you know, strong and interest you can have at eight years old. But you know, here he is, he's trying to finesse the ball into my glove, and like, just throw hard man, just, you know, take that big jump, big push stride long, and then throw that as hard as you can at me, you know, just because I am trying to get him to move. And baseball is just a reason to move fast at this point, right as waterpolo is for my daughter to move fast for her and anything to get them to move differently than they would on a, on a on a regular basis. And it is those are exploring opportunities to move quickly, that looks like fun, that we can have fun together, as you know, as parents and children should. And then you know, and then you can look at the the mechanics of it, you know, as things progressed, because, you know, as they're younger, they don't have the muscle imbalances, they don't have the compensation, that they might need to fine tune a couple things, you know, it's like, hey, instead of throwing, you know, towards me, on my right, or towards my left, you know, maybe that will adjust a couple of things, but I'm not going to tell them that just move fast, move powerfully. And let's, let's have fun while we do and I think you know, whether your kid or a professional player who gets paid to move quickly, I think you mean having fun at this during this whole process, because it can be tedious. It can be cumbersome, you know, to tell somebody, hey, I love how you're doing it. But I don't love how you're doing it. Right. And to move quickly it is it is a matter of safety. So trying to ride that line of Okay, well, what's safe? And what's fun, and how can we make this entertaining to where you actually have a buy in to do it on your own. And that's, that's, and that's another point of working out is like how much we work together that's going to be controlled, but how much you do on your own is going to be the next thing that keeps you safe and powerful.
温迪·巴茨：
是的。跟你说一声，我跟布雷登说，比如我们打高尔夫球的时候，或者他其实
在本垒板前准备挥棒打他的t球。我说，你就使劲敲吧。然后他会看着我，说，妈妈，你知道的。就像我和这些家长坐在一起一样。他说妈妈我看了这个我要尽我所能把它敲碎。我喜欢Adeboye。人们看着我好像在说这个疯女人怎么了，因为这很有趣。他就是这么做的。刚刚加入我们的朋友们，我是温迪·巴茨，这里是肯·米勒的随机采访。 And we are talking about, I've got the power. So we're talking really just about power training, power production. And when you're actually starting to work with your kids work with yourself or implement power into your programming, how important it is because it really does carry over to everyday life. And you know, we've talked about, you know, being able to, like, do something like a squat jump, hold that for three to five seconds, repeat it until you get good mechanics. But then once you do that, and you know that you own those mechanics, the next kind of systematic progression or the next progression is just try to start doing those in a repetitive motion. Can you maintain proper alignment? Can you do 12 jumps or eight jumps, whatever it may be? Can you do those jumps side to side, keeping your feet you know, spaced, you know the right way and having your knees track over the body the way that it's intended to? And then progress to something more powerful, how fast can you explode up, you know, or side to side or start moving at a productive as fast as you can motion and everything that you're doing just to see if you've seen an increase. However, keep in mind, it takes the body four to six weeks to adapt to whatever type of training so you want to do this in a fashion where you know, it's not something that you're just doing every time you come into the gym, you're going to try one, go to another go to another, you know, stick with the landing in different ways. Rotate, move side to side, hold each landing for that duration, then try to speed it up and then try to go as powerful as possible. And if you do that, you're probably going to be well more, you know, way more successful. And your body is going to think we're at long term because as we know, jumping as hard running as hard jumping as hard doing anything that has any kind of impact on the spine. You've got to embrace those landings, you know, the best that you can and you know, I think that's
超级,超级重要。我是说，我有一个例子。我跟我的客户举过一个例子。但是你能举个例子说明着陆的重要性吗?
Ken Miller：
你知道，Wendy没有什么能让我们的听众在任何比较比较的情况下都要调整，而不是如果你解释了你在迈阿密里有什么，我的意思是，我的步骤很干燥。但是给我一个你的榜样，我会把它扔回你，温迪。是的，好吧，你如何向客户解释这一点？好吧，它实际上是关于投掷，你知道，我试着用它作为一个例子。所以我会告诉别人，因为我的大多数客户都是视觉的，我不进入Techie谈话，就像我不那样做任何事情，可能就是为什么他们坚持为什么。所以我让他们知道，就像，嘿，我们的着陆技术的重要性将成为这一点，如果我手里有一个生鸡蛋，我会把它扔给你，我希望你抓住你它。而且你知道，你有两个选择，你可以摇篮，或者你可以抓住它，然后看看会发生什么。而且我喜欢，所以如果你不得不在A和B之间选择，你当然会选择每个人都选择摇篮，他们选择一个，因为你试图吸收那个。所以你不穿鸡蛋，对吗？ Nobody wants to have stinky, nasty egg all over them. And so that visually lets them see that impact that can have without proper landing and absorption of it, you know, plus, think about if you land correctly, you're going to be able to explode upward, especially if we're doing something like a squat jump. So we're reducing the amount of time spent on the ground. And that that's known as the amortization phase. And so if you can decrease the amount of time on the ground by being able to explode upward, you know, as repetitively and as powerfully as possible, that is a win all around, but you've got to work your way up to it. And so I use the egg as the example because they understand the importance of the reactive part of the foot embracing the landing, readjusting and then exploding and repeating and, you know, and holding So, so that's, that's, that's my I know,
温迪·巴茨：
那。这比我本来所说的更令人兴奋，你知道，我知道世界的令人兴奋的因素，你知道，这是一个很好的。我的意思是，这是一个很好的视觉，因为我知道，你知道，你知道，当你年轻的时候，你有野餐，你这样做，那个蛋折腾。是的。而且，你知道，你在这里接受了什么，然后你只是让身体吸收那个鸡蛋。否则，是的，这是艰难的脾气，你在剩下的时间里闻到鸡蛋。因为祝你好运在野餐网站上。
Ken Miller：
但是，你知道，当你谈到，你知道，现在你已经很好地控制你的身体，我们可以开始增加速度和方向。我想指出的一点是你无法预测，对吧，阻力的方向，那将会伤害你，对吧?可能是从右边，也可能是从左边，也可能有点偏离中心，也可能是从上到下，这可能是，当有人受伤的时候，压垮骆驼的最后一根稻草，对吧?因为你听过多少次有人受伤。这是。这是侥幸，对吧?或者他们他们停止转动，钥匙掉在地上，然后他们把钥匙捡起来。然后他们听到了砰的一声，你知道，我听说过一些客户，一些客户说了类似的话。所以在如何移动各种多样化的方向和速度,距离和突出你跳上甚至起飞,将会很重要,因为它使你的肌肉或神经系统一个机会遇到不同的事情,如果如果你有意想不到的东西,这不是你的神经系统第一次看到这种情况。对吧? And then it's in it says, Oh, we've seen this before. Yeah, okay, we'll just slow down this direction control here. And then he's going to do this and that and all is right in the world. So having a variety of speeds and tempos, directions, heights, distances and all that stuff just gives the body the the nervous system, a different a different look at how to control itself and to absorb force as much as we're talking about producing force. And I think that's where ultimately, safety comes in is how do you accept things like that egg on an egg toss, right, as well as throwing things away from you and in in producing force and the velocity? Yes.
温迪·巴茨：
我只能说"是"或者"正是"但我的意思是，我认为对我来说最重要的是，如果我要给出我的建议，你知道，年龄不应该很重要。你应该训练力量。是的,只要适当的和他们可以移动你知道,他们那么,你知道,你知道,增加你的人举起重物,我可能是沉重的东西是超轻肯是超轻的东西,你知道,是超级。
在本垒板前准备挥棒打他的t球。我说，你就使劲敲吧。然后他会看着我，说，妈妈，你知道的。就像我和这些家长坐在一起一样。他说妈妈我看了这个我要尽我所能把它敲碎。我喜欢Adeboye。人们看着我好像在说这个疯女人怎么了，因为这很有趣。他就是这么做的。刚刚加入我们的朋友们，我是温迪·巴茨，这里是肯·米勒的随机采访。 And we are talking about, I've got the power. So we're talking really just about power training, power production. And when you're actually starting to work with your kids work with yourself or implement power into your programming, how important it is because it really does carry over to everyday life. And you know, we've talked about, you know, being able to, like, do something like a squat jump, hold that for three to five seconds, repeat it until you get good mechanics. But then once you do that, and you know that you own those mechanics, the next kind of systematic progression or the next progression is just try to start doing those in a repetitive motion. Can you maintain proper alignment? Can you do 12 jumps or eight jumps, whatever it may be? Can you do those jumps side to side, keeping your feet you know, spaced, you know the right way and having your knees track over the body the way that it's intended to? And then progress to something more powerful, how fast can you explode up, you know, or side to side or start moving at a productive as fast as you can motion and everything that you're doing just to see if you've seen an increase. However, keep in mind, it takes the body four to six weeks to adapt to whatever type of training so you want to do this in a fashion where you know, it's not something that you're just doing every time you come into the gym, you're going to try one, go to another go to another, you know, stick with the landing in different ways. Rotate, move side to side, hold each landing for that duration, then try to speed it up and then try to go as powerful as possible. And if you do that, you're probably going to be well more, you know, way more successful. And your body is going to think we're at long term because as we know, jumping as hard running as hard jumping as hard doing anything that has any kind of impact on the spine. You've got to embrace those landings, you know, the best that you can and you know, I think that's
超级,超级重要。我是说，我有一个例子。我跟我的客户举过一个例子。但是你能举个例子说明着陆的重要性吗?
Ken Miller：
你知道，Wendy没有什么能让我们的听众在任何比较比较的情况下都要调整，而不是如果你解释了你在迈阿密里有什么，我的意思是，我的步骤很干燥。但是给我一个你的榜样，我会把它扔回你，温迪。是的，好吧，你如何向客户解释这一点？好吧，它实际上是关于投掷，你知道，我试着用它作为一个例子。所以我会告诉别人，因为我的大多数客户都是视觉的，我不进入Techie谈话，就像我不那样做任何事情，可能就是为什么他们坚持为什么。所以我让他们知道，就像，嘿，我们的着陆技术的重要性将成为这一点，如果我手里有一个生鸡蛋，我会把它扔给你，我希望你抓住你它。而且你知道，你有两个选择，你可以摇篮，或者你可以抓住它，然后看看会发生什么。而且我喜欢，所以如果你不得不在A和B之间选择，你当然会选择每个人都选择摇篮，他们选择一个，因为你试图吸收那个。所以你不穿鸡蛋，对吗？ Nobody wants to have stinky, nasty egg all over them. And so that visually lets them see that impact that can have without proper landing and absorption of it, you know, plus, think about if you land correctly, you're going to be able to explode upward, especially if we're doing something like a squat jump. So we're reducing the amount of time spent on the ground. And that that's known as the amortization phase. And so if you can decrease the amount of time on the ground by being able to explode upward, you know, as repetitively and as powerfully as possible, that is a win all around, but you've got to work your way up to it. And so I use the egg as the example because they understand the importance of the reactive part of the foot embracing the landing, readjusting and then exploding and repeating and, you know, and holding So, so that's, that's, that's my I know,
温迪·巴茨：
那。这比我本来所说的更令人兴奋，你知道，我知道世界的令人兴奋的因素，你知道，这是一个很好的。我的意思是，这是一个很好的视觉，因为我知道，你知道，你知道，当你年轻的时候，你有野餐，你这样做，那个蛋折腾。是的。而且，你知道，你在这里接受了什么，然后你只是让身体吸收那个鸡蛋。否则，是的，这是艰难的脾气，你在剩下的时间里闻到鸡蛋。因为祝你好运在野餐网站上。
Ken Miller：
但是，你知道，当你谈到，你知道，现在你已经很好地控制你的身体，我们可以开始增加速度和方向。我想指出的一点是你无法预测，对吧，阻力的方向，那将会伤害你，对吧?可能是从右边，也可能是从左边，也可能有点偏离中心，也可能是从上到下，这可能是，当有人受伤的时候，压垮骆驼的最后一根稻草，对吧?因为你听过多少次有人受伤。这是。这是侥幸，对吧?或者他们他们停止转动，钥匙掉在地上，然后他们把钥匙捡起来。然后他们听到了砰的一声，你知道，我听说过一些客户，一些客户说了类似的话。所以在如何移动各种多样化的方向和速度,距离和突出你跳上甚至起飞,将会很重要,因为它使你的肌肉或神经系统一个机会遇到不同的事情,如果如果你有意想不到的东西,这不是你的神经系统第一次看到这种情况。对吧? And then it's in it says, Oh, we've seen this before. Yeah, okay, we'll just slow down this direction control here. And then he's going to do this and that and all is right in the world. So having a variety of speeds and tempos, directions, heights, distances and all that stuff just gives the body the the nervous system, a different a different look at how to control itself and to absorb force as much as we're talking about producing force. And I think that's where ultimately, safety comes in is how do you accept things like that egg on an egg toss, right, as well as throwing things away from you and in in producing force and the velocity? Yes.
温迪·巴茨：
我只能说"是"或者"正是"但我的意思是，我认为对我来说最重要的是，如果我要给出我的建议，你知道，年龄不应该很重要。你应该训练力量。是的,只要适当的和他们可以移动你知道,他们那么,你知道,你知道,增加你的人举起重物,我可能是沉重的东西是超轻肯是超轻的东西,你知道,是超级。
Ken Miller：
是的，这可能是对我这取决于它是什么超轻。所以你知道，但你必须有，你知道，好，一个良好的基础。所以，你要稳定，要建立起吊重物。只要这样就大功告成了提升重的东西，做的事情，是爆炸性的，模仿那些相同的模式。而且你要真正提高长期动力，当你对锻炼思维。但是，你必须非常具有战略意义，并确保有一个进展，你只是没有做这种类型的锻炼，一天的缘故做到这一点，因为你觉得它，你要确保你的身体可以控制你打算做什么。然后，它可以接受，这样你就不会增加你受伤的几率。这就是，当你锻炼的思考。但后来也正是我们一直在谈论的是，你要知道，电力生产，像意加速，减速在不同的平面上以更快的速度移动。 And so you know, different types of drills, like you said, and I think it's important, train different ways, train different directions, expose yourself as much as you can, while you're focusing on that. So therefore it will carry over when you know, all of a sudden you're at a you're at, you're in the middle of the street, and all of a sudden the light has turned yellow, you need to be able to get across and step up very quickly on to the curb, so you don't get hit by a car.
温迪·巴茨：
这个东西很重要，因为它发生了。我认为这些是我的主要收获就是要有策略，要聪明，但要快速训练。因此，你不会伤害自己。对吧?我想我唯一想总结的是你说的每一件事你必须以生活的速度训练。你永远不知道什么时候会发生在你身上。很多时候，我们对一些事情不只是身体上的感情上的感情上的和精神上的你想让很多事情正确地发生。但是从物理的角度来看，我们想知道我们能处理任何攻击我们的事情尤其是当它需要我快速闪开的时候。
Ken Miller：
所以伟大,伟大的插曲我爱谈论你知道,或者听到你说关于培训以及如何处理事情,我相信我们的我们所有的观众和听众实际上受益于这一样我就花时间与你,温蒂。bob官方app非常感谢你又花了一集时间和我一起在"随机契合"节目中谈论你的权力。所以，如果你喜欢我们今天的话题，想听到更多信息，请点击关注、订阅、评论，我们下次节目再见。多保重。
